Angel Oak CrossFit – CrossFit Warm-up Warm-up (No Measure) A. TABATA: Pass Thrus, Push-up Shoulder Taps B. Roll Shoulders C. 3x: 8 Step Ups, :30 Hollow Hold, 6 Push Press Weightlifting Pause Push Jerk (1 RM) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 7 7 CJ (135/95) 7 BBJOs...
Roadmap: Navigating the Holidays Your 4-step guide to surviving the holidays and staying on track! The holiday season is here, whether we are ready for it or not! It’s the season of relaxation and recharging our batteries, food, and spending time with our families and loved ones. You’v...
Angel Oak CrossFit – CrossFit Warm-up Snatch Warm-up (No Measure) A. 1 Road Run + 10 Toe Touches B. Banded Shoulder Opener C. 10 passthroughs, 10 Wall Squats, 10 Snatch Grip Turnovers, 10 Snatch Grip DL D. Snatch WU Metcon A: Metcon (2 Rounds for time) For TIme: 30 Squat Snatch (135/95) Sport...
Angel Oak CrossFit – CrossFit Warm-up Clean Warm-up (No Measure) A. 300m Row/ 0.6k Bike/ 2 Road Runs B. Hand+Wrist Opener/ FR Stretch C. 10 FS, 20 Shoulder Taps, 10 Clean High Pulls from Pos 2, 8 Push Press D. Clean Prep Weightlifting A: Clean (10 Singles @ 80% *Rest 2:00) Metcon B: Metcon...
Angel Oak CrossFit – CrossFit Warm-up Muscle Up Progression Warm-up (No Measure) A. 400m Row/ 0.8K Bike B. Lat Stretch/ Pec Roll C. TABATAx2: Beat Swings, Push-up Shoulder Taps, Ring Rows, Russian KBS Metcon A: Metcon (No Measure) EMOM14 1st min: 2 – 4 MU 2nd min: 1 Road Run *c2b, pu, ba...
Angel Oak CrossFit – CrossFit Warm-up Front Squat Warm-up (No Measure) A. 2:00 Bike/Row B. Squat Opener/ Front Rack Opener C. 3x: 5 Tempo Goblet Squats, 6/6 SL RDL, 8 Glute Bridges Weightlifting A: Front Squat (every 2:00 x 5 3 FSQ, starting at 75%) Metcon B: Metcon (AMRAP – Rounds a...
